Helloooooo quads! Aren’t quads the best? I really struggle building muscle in my quads so I love a good quad day. And hopefully you do, too! This workout hits other muscles in the legs, but your quads should definitely be feeling it the most! Be sure to check out each circuit description where I share the RPE, to help you choose your weights accordingly! Enjoy!!
Warm-up:
2 rounds of:
5 inchworms
10 air squats
10 alternating side lunge with reach
10 Alt quad to hamstring stretch
Workout:
4 rounds of:
8 db goblet squats
15 single arm db calf raises
20 single leg calf raises, each side
4x8 landmine hack squat
3 rounds of:
8 db curtsy lunge (right side)
10 db curtsy static lunges (right side)
8 db curtsy lunge (left side)
10 db curtsy static lunges (left side)
3 rounds of:
10 TRX pistol squats, each side
12 TRX skater squats, each side
10-10-10 three position calf raises
Cool down:
2 rounds of:
1 min IT band foam roll, each side
:30s kneeling hip flexor stretch, each side
:30s figure four stretch
Community